Recommended Daily Allowances of Fats, Sugars, Sodium for Adults

by Jessica Bruso

Fast food meals often contain excess fat, salt and sugar.

Although foods that are high in sugar, fat or salt often taste really good, they are not good for you. There is no set recommended dietary allowances for fat, sugars and sodium since these guidelines, which tell you the minimum amount of a nutrient you should consume, are only set for vitamins and minerals that have an established minimum amount necessary for good health. However, the 2010 Dietary Guidelines for Americans recommends limiting foods high in these ingredients, as they increase the risk for serious health conditions and often take the place of more nutritious foods.

Fats

While some fat is necessary for good health, the type of fat you consume is important. Omega-3 fats and omega-6 fats are essential, since your body can't make them, and other unsaturated fats can also be healthy as long as you stick to the recommended total fat consumption of between 20 percent and 35 percent of your calories. The Dietary Guidelines for Americans also recommends you limit unhealthy saturated fats, which increase your risk for type 2 diabetes and heart disease, to no more than 7 percent to 10 percent of your calories. The least healthy type of fat is trans fats, which increase your LDL, or bad cholesterol, while decreasing your HDL, or good cholesterol, making it more likely you will suffer from heart disease. Get no more than 1 percent of your calories from trans fats, found mainly in foods containing hydrogenated oil, recommends the American Heart Association.

Sugars

Sugars occur naturally in some foods, including fruit and milk. However, most of the sugar you consume is added sugar, which provides no essential vitamins or minerals, just calories. Added sugars may increase your risk for weight gain, tooth decay and high triglycerides, which may make you more likely to get heart disease. Limit added sugars to no more than 6 teaspoons or 100 calories for women and 9 teaspoons or 150 calories for men, recommends the American Heart Association.

Sodium

As with fat, you do need some sodium to be healthy, but most people consume way more than they need. Consuming too much sodium increases your risk for high blood pressure, stroke, kidney damage and heart disease, so limit your sodium intake to no more than 2,300 milligrams per day, or 1,500 milligrams per day if you are African-American, over 51 or have kidney disease, high blood pressure or diabetes, recommends the 2010 Dietary Guidelines for Americans.

Considerations

Processed foods are a major source of added fat, added sugar and salt. Eating mainly whole foods and foods you cook from scratch helps you control how much of these ingredients you are consuming. Check nutrition labels to find the options for processed foods that are lowest in fat, saturated fat, trans fats, sugar and salt.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

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